Thursday, December 31, 2015

Running through the colder months can be intimidating,
especially when the ground is covered in snow. Winter running could actually
make you a stronger runner, even improving spring race times. Unlike the warmer
seasons, your body temperature will not increase as quickly, so energy will not
be wasted on cooling the body down. This leaves more energy for longer runs, or
a faster pace.

It is important to get use to running in colder conditions
if you have a race planned for early spring. Chicago winters are known for
lasting well into March and April, the start of race season. Muscles need to
adapt to the cold, just like they adapt to the heat in summer. It is not
uncommon for it to be snowing the day of the Shamrock Shuffle.

You can also think of winter running as one big dress
rehearsal for race day. Play with layering your clothes to figure out what
works for you. One good rule of thumb to follow, always dress for 20-30 degrees
warmer than what the actual temperature is. Over dressing is a mistake I have
seen runners make too often. This leads to overheating and your muscles will
fatigue quicker. I have run comfortably in conditions below 0 degrees by
dressing correctly. For very cold conditions, wearing a scarf around your mouth
will help warm the air and avoid irritating your airway. You want to wear
moisture wicking material, especially for your base layer to avoid retaining
sweat. If your clothes become wet from sweating, the sweat will eventually
begin to freeze, and no one wants to wear layers of wet clothing. Wool socks
are a great way to keep your feet warm and dry, and sports brands make wool
socks that will prevent blisters and wick moisture. Investing in a good pair of
running pants is well worth the money. Clothing technology has improved and you
won’t have to worry about layer your bottom half.

One question asked often is what type of shoes to wear if it
snows. I have always just worn my regular running shoes. There are different
gadgets on the market that can be used to prevent slipping. The majority of
them slip over the sole of the shoe and help create traction, think of a chain
on a tire. Some runners I know swear by running in a trail shoe. The sole of a
trail shoe is made differently, also increasing the amount of traction to
reduce slipping.

The last, and most important thing I have to say about
winter running is do not forget to hydrate. It may be cold out and you might
think that you are not sweating as much, but your body is still working. Proper
hydration before, during, and after runs will help the muscles recover quickly
for your next run. For runs shorter than
45 minutes, drinking 1-2 8 ounce glasses of water within the hour prior should
be sufficient. Over 45 minutes, try to consume 8 ounces during your run. Longer
than an hour, drink water every 45 minutes.

That being said, this winter’s weather has been wonderful,
so lace up your shoes and get out and enjoy it!

Friday, December 18, 2015

I can’t
believe Christmas is two weeks away!! Wasn’t it just summer? My husband can
tell Christmas is coming by the daily ringing of the doorbell with good ol UPS
dropping off soon to be Christmas presents for family and friends (online
shopping is a god send!).

The other day
I went into the closet to begin opening the boxes, tallying who I have left to
shop for, and begin my wrapping. A half hour went by and I could already feel
my neck and upper back stiffening up from leaning over the boxes. This led me to
thinking……I do everything in front of me. Carrying boxes, wrapping presents,
laundry, texting, driving, picking up the girls, treating patients….. I am
constantly leaning forward and this is putting increased strain on my neck and
low back. Not to mention, the holidays can be stressful! Getting the house
ready for my parents visit, wanting to make sure I have the perfect gift for
everyone. Planning holiday dinners and constantly on the go…. No wonder I have
a million trigger points in my shoulders!! Does this sound familiar?

So I am
resolving to do something different this winter. As I have blogged about
before, I love running and that is usually my go to form of exercise and stress
relief. But as the weather begins to get chilly I am going to change things up
and you should too! Choose three of your regular work out days to add in some
posture exercises. Here is my plan:

Day 1: Foam
roll pec stretch or doorway pec stretch

Day 2:
Standing rows and thoracic extensions

Day 3: Low
lunge with rotation and tree pose

Perform these
exercises for a minute of time for each set. A continuing education course I recently
attended reminded me on the importance of training our muscles for endurance
type of activities. Holding good posture is an all-day event! So work on low
resistance of these exercises, but increasing your time performing them (work
up to performing for 5 minutes at a time!).

Incorporating
these simple exercises into my daily routine will help me decrease the strain
on my neck and shoulders and help me stand a little taller this winter. (But
you better believe I will still be asking for that massage gift certificate forChristmas!!).

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About TheraCORE

TheraCORE Physical Therapy was established in 2008, by two Doctors of Physical Therapy, with one significant goal in mind: To have experienced therapists deliver personalized care to their patients. This means you will be cared for, at every visit, by a licensed professional who has a working relationship with your physician.